Front Squat and CrossFit 2010 Final Event

CFSB Week 3
Still rehabbing right hip. Feels better, but pretty fatigued.

Front Squat 3x3

135-185-205-235-265-285 (felt a pop in my right hip on 3rd rep)-290(Miss. My butt raised too fast out of the hole pitching me forward. Thought about fighting through it, but I decided to dump it with my hip giving me trouble and call it a day....live to fight another day I guess)

Tied last weeks set of 3.

I am a little frustrated. I felt pretty good up to the 3rd rep of 285. But like I mentioned above, on that 3rd rep I felt a pop deep within the hip and I think it was in the back of my head for the set of 290. I have been trying to work on my hip mobility all week and pushing my knees out and staying on the outside of my feet. As a result, my right hip feels pretty fatigued.  In hindsight I probably should have stayed lighter to work on reconditioning my hips and knees along this new motor pathway rather than plowing ahead and going for a PR. I am planning on backing off the weight next week for both squat and FS next week in order to work on my form.

Metcon: 10min or less

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb (Omitted for lack of resources, imagination, and motivation)
95 pound Overhead squat, 21 reps
12' Wall climb (Omitted for lack of resources, imagination, and motivation)
Seven minute time cap. Score time of completion or reps completed within the cap.

Part A: Scaled to 3 Rounds for Time of:

30 Push-ups, release hands from floor at the bottom
95 pound Overhead squat, 21 reps

2 rounds + 30 Push-ups + 20 OHS (21OHS in 7:01-02)


Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Part B as Rx'd: 1 round + 15 TTB (Finished last 15 TTB after 7min cap)